CrossFit South Bend

2014 Pancake Wod

A.

10 Minutes mess around session

1. Ninja Get Up into a Squat Position

2. Ninja Get Up into a Squat + Lunge

3. Ninja Get Up into a Squat + Lunge + Step Up

4. Ninja Get Up into a Lunge

B.

20 Minutes to perform

5 Sets Lower Body Primal Complex

4 Dumbbell Squats + 4 Walking Lunges + 4 Box Step Ups + 4 Reverse Lunges + 4 Squats

Notes: The squats will be held in a front rack position, the rest will be done with the dumbbells at their sides in a suit case position. You will have 5 sets to work to your heaviest weight. No wedding steps on the lunges. No dive off the back foot on the step ups, and you will finish with one leg extended and the other in a high knee position. The box height will be set up so they are at parallel. Step Ups will more than likely be the limiting factor for most of you.

C.

2 attempts at a Max Effort 500m Row

Rest as needed in between the efforts